Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Squatting Quad Clean Warm up (No Measure)
This must be started ASAP.
Strength
3: Hang Clean and Jerk (EMOM 5–3 Hang Clean + 1 Jerk @ 70%)
rest 2 minutes
This piece must be finshed by no later than 15 after.
Conditioning
4: 500m Row (Time)
Max Effort 500m Row
12x500m row @ 2k pace, rest 2 min
Do as many sets as time allows.
Log your best time, post other times to comments. Stay consistent.
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